[vc_row][vc_column][vc_single_image image="8965" img_size="large" alignment="center"][vc_column_text]Hump Day - Pump Day! Wednesday's are our strength days and today is no exception. And today is important! We start our strength day with a 10 rep squat - we're trying to establish a solid, 10 rep back squat with the barbell...and we're taking note of...

[vc_row][vc_column][vc_single_image image="8964" img_size="large" alignment="center"][vc_column_text]Whew! It's over....The Open is over and we're getting back some normalcy with our schedules around here.   This Monday brings us a fun day of our typical four-rounder - battling ropes, overhead work, core work, and higher repetition hang cleans... which for us is balance work....

[vc_row][vc_column][vc_column_text] HAPPY BIRTHDAY SMOKEY B! [/vc_column_text][vc_single_image image="8904" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Metcon Day! Everybody's (choke) favorite! Today we start with a "for time" couplet - two movements meant to increase your heart rate and challenge you at higher reps: kettle bell swings and squats. This will take a little out of us...

[vc_row][vc_column][vc_single_image image="8897" img_size="large" add_caption="yes"][vc_column_text]Hump Day - Strength Day. All Barbell - All Day! We're front squatting with core in between our sets. Next, we're back to a strict press - all shoulder strength - no hip drive. Finally - deadlifts - we'll do 3 @ tempo and 3 at normal...

[vc_row][vc_column][vc_column_text] HAPPY BIRTHDAY DEAN! [/vc_column_text][vc_single_image image="8899" img_size="large" alignment="center"][vc_column_text]Above: our community supporting our community. Just love this group of people! Today brings us FOUR BASICS: Ring Rows BB HPC&J Step Ups Wall Balls This will take some time to work through four rounds! We'll sandwich our day with some core exercise,...

[vc_row][vc_column][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="8902" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Friday brings us a high-intensity day and the second week of the Open. The part of the class that is doing the Open will split off and practice the Open workout while the rest of us work through the following: Bench Press! Need we say more!...

[vc_row][vc_column][vc_single_image image="8905" img_size="large" alignment="center"][vc_column_text]Strength Day commences with a barbell back squat - but at a slightly lower load than our typical 5 rep squat.  Alternating with our squats is a core movement. Our press is atypical: a behind-the-neck press with a heavy ball...we'll see how you do! Finally, we'll barbell...

[vc_row][vc_column][vc_single_image image="8888" img_size="large" alignment="center"][vc_column_text]Here we are, the first Monday after the first CF Open WOD and things are feeling ELECTRIC around here. High fives, PR's...all of it! If you missed this past Saturday, you MUST make it next week. It'll change your life! So, today, we go back to four...

[vc_row][vc_column][vc_column_text] Happy Birthday Cynthia (aka Wendy!) and Andrea 🥳🥳 [/vc_column_text][vc_single_image image="8847" img_size="large" add_caption="yes" alignment="center"][vc_column_text]We'll start our Friday out with a little strength: BB PP from the rack - lighter load, medium reps. Staying with the barbell, we're returning to our DT complex. Have fun with this - Teams so one...